These are the foods I eat for the daily fiber we all need of 25-30 grams.
Sweet potatoes, 2 cups=12 grams;
Apple, 3.5 grams with skin;
Pepperidge Farm 12 grain bread, 3 grams;
Banana (medium), 2 grams;
My Greek Salad (red peppers, cucumbers, red onions, Feta cheese,
black olives), 4 grams (2 cups);
Kidney beans (1/2 cup), 7.3 grams;
Lima beans (1/2 cup), 4.5 grams;
Spaghetti (whole wheat), 3.9 grams;
Broccoli (1/2 cup), 2.3 grams;
Corn (1 ear), 5 grams;
Baked potato (medium), 3.8 grams;
Baked beans (1/2 cup), 5 grams.
You: The Owner’s Manual (one of the books in the Changemaker Library) lists the following foods with fiber count for each:
apple (3.5 grams—eat with skin),
banana (2 grams),
orange (1.2 grams),
sweet potato (1/2 cup-3 grams),
kidney beans (1/2 cup cooked-7.3 grams),
lima beans (1/2 cup cooked-4.9 grams),
brown rice (1/2 cup-2.4 grams),
whole wheat spaghetti (1 cup-3.9 grams),
figs (3 medium-5.3 grams, and
broccoli (1/2 cup-2.3 grams.
The authors recommend snack on dried fruit, such as apricots, figs, prunes, or raisins, for nutrition and fiber.
For a comprehensive 26 page PDF fiber chart and calorie counter, use the USDA nutrient database here. This site also has a 30 page calorie database that is the most exact I’ve found. The university of Pennsylvania Health System offers the databases from the USDA.
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